As Misty and Rosie about ran my legs off the prior morning with a long run, YHC developed a workout with as little running as possible. Another goal was to stay on a hard surface since the fields were a bit soggy.


  • Downward dog
  • Sungods
  • Cotton Picker
  • SSH

Thang 1

Mosey to the track.  Escalator with exercise at each 100m mark.

  • 5 Bodybuilder Burpees
  • 10 Iron Mikes (10 each leg)
  • 15 Merkins
  • 20 Squats

Thang 2

Mosey to benches.

  • Dips x 25
  • People’s Chair (10 count by all PAX)
  • Irkins x 25
  • WWI x 25
  • Derkins x 25
  • American Hammer IC x 10
  • Step-ups x 10 each leg
  • Ball to Wall (5 count by all PAX)

Rinse and repeat.

Mosey to the parking lot for one round of suicides and a little Mary.

At least one goal was attained.  Shoes were the least wet of any other workouts during the week.

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